Coach Sandi Nypaver grew up in the Midwest and has spent the past decade living in Colorado, so she’s no stranger to snow. For today’s newsletter, she’ll discuss the importance of being flexible during your winter training:
When I prepare for races in the Colorado winters, one thing has become abundantly clear: flexibility is key in winter training. While I eagerly await the snowfall, it can sometimes get a bit tricky to schedule my training runs around the weather. It’s not the snow that bothers me; it’s the ice – running on it is an absolute nightmare.
Colorado Weather
In Colorado, our weather patterns can be erratic. We experience intense cold and snow, followed by sudden spikes in temperature during the day and freezing conditions at night. Consequently, our trails often transform into treacherous ice slides, and even our sidewalks aren’t spared.
Despite the challenges, there are moments when winter running here feels magical. However, I’ve come to understand the importance of adaptability. I’ve witnessed fellow athletes pushing themselves relentlessly through the winter grind, driven by a commendable Midwest mentality. But I’ve learned that pushing too hard can lead to burnout and injury. So, while I embrace the Midwestern work ethic, I also recognize the value of listening to my body and adjusting my training accordingly. Flexibility, after all, is the key to thriving in any season.
I have a deep appreciation for “grinding it out,” pushing through regardless of the weather conditions. In the past, I’ve faced blizzards and negative temperatures head-on, determined to maintain my training regimen. However, I’ve learned that there’s a fine line between dedication and burnout.
Burnout Due to Cold Weather
I’ve witnessed this mental exhaustion in myself and in other athletes. By the time spring or summer rolls around, the enthusiasm wanes, and I’m left drained. It’s a cycle I’m keen to break. While I sometimes aim for higher mileage, I’ve come to understand the importance of listening to my body. If the winter proves particularly harsh and running becomes more of a chore than a joy, I allow myself the flexibility to scale back. After all, running should bring fulfillment, not frustration.
This approach aligns with what I advise my athletes: listen to your body’s cues. Progress shouldn’t feel forced; it should come naturally as you find your rhythm and comfort level with your current mileage.
There’s a Balance to Be Found
It’s easy to fall into the trap of setting strict performance benchmarks. However, I’ve learned that true success in running isn’t solely determined by hitting specific mileage targets or completing a set number of speed workouts each week. Instead, it’s about finding a balance that nurtures both physical and mental well-being.
Rushing into things or pushing ourselves too hard can indeed lead to injury or a decline in performance quality. There’s a delicate balance to strike between ambition and patience.
I’ve experienced firsthand the consequences of pushing beyond my body’s limits – from injuries to a decline in form. It’s a scenario I’m eager to avoid repeating. My primary objective is to achieve speed without sacrificing enjoyment along the way. Maintaining that balance is crucial. Even on the toughest days, finding humor and lessons in the struggle can make all the difference. Embracing the journey, rough patches and all, is key. Each obstacle is an opportunity to grow and improve.
I hope this helps you a little bit as we all continue to run through winter, together!
Coach Sage Canaday weighs in on when you should start incorporating double run days into your training schedule:
Today, I’ll be exploring when it makes sense to start running twice a day and incorporating ‘doubles’ into your training program. This is a common question I face as a coach, both with those I coach and from what I see on various online forums. The general rule is that for most people with busy schedules including work and family commitments, finding time to train efficiently is crucial. Running twice a day may not be feasible for most individuals due to time constraints. Another important factor to consider besides time is your weekly mileage.
When It’s Time to Do Doubles
If you’re consistently running over 60 miles a week, perhaps even reaching 70 miles, then it might be time to consider incorporating double run days into your schedule. This is a point we emphasize in our Higher Running programs; as your weekly mileage increases, adding doubles becomes more beneficial.
Incorporating double runs into your training regimen can enable you to achieve higher weekly mileage without increasing stress on your body. For instance, splitting your mileage into two sessions, such as 6 miles in the morning and 6 miles in the evening, can be gentler on your joints compared to running the entire distance at once.
When It Makes Sense to Do Singles
However, if your weekly mileage is below 60 or 70 miles, which is likely the case for many individuals, particularly those training for longer distance events like half marathons or beyond, you may derive more aerobic benefits from completing one continuous run. In this scenario, a single 10-mile aerobic run could provide a more effective training stimulus compared to splitting the distance into two sessions.
So, when considering the singles versus doubles debate, opting for a longer, continuous run may be more efficient in terms of maximizing aerobic gains. Plus, it eliminates the need for an extra shower!
In coaching literature like Mark Wetmore’s work with University of Colorado’s athletes, there’s a notable emphasis on high-mileage single runs. Athletes like Adam Goucher maintained a daily average of 14.3 miles, totaling a hundred miles per week. However, sustaining such high mileage solely through singles can be physically taxing. Wetmore’s rationale, as seen in later interviews, revolves around efficiency. By running once a day with occasional longer runs and easier recovery days, athletes can reach a hundred miles weekly with reduced exhaustion and risk of injury.
For many, doubling may not be time-efficient. However, it’s a valuable strategy for achieving peak weekly mileage without escalating the risk of overtraining or injury. Doubling allows you to distribute the workload effectively, making it easier to accumulate miles while minimizing strain.
My Personal Experience
For instance, during periods of easy mileage, like when I was running 125 miles a week, averaging 18 miles per day, doubling proved instrumental in maintaining consistency and minimizing fatigue.
To optimize my training routine, I typically ran 10 or 12 miles in the morning, followed by a rest period, and then completed a 6-mile run in the evening. This approach allowed me to break up the mileage rather than facing the daunting prospect of tackling 18 miles all at once on my easy recovery days. While long runs are essential and are included in my schedule, splitting the mileage into two sessions proved gentler on my joints, facilitating recovery while still achieving my mileage goals.
Moreover, doubling up provides a metabolic boost. By revving up the system earlier and later in the day, you maintain a steady energy flow and enhance fat burning between workouts. It’s akin to the effect of weightlifting, where your metabolism remains elevated post-workout, contributing to overall calorie expenditure and fitness gains.
So unless you’re consistently running over 60 miles a week or rapidly increasing your mileage and prioritize injury prevention or enhanced recovery, running twice a day might not offer significant efficiency gains. It’s crucial to tailor your training approach to your individual goals, fitness level, and recovery needs.
I wanted to share something that happened to me a few years back, where I found myself in a bit of a predicament at the beginning of the 2022 running season.
I had already known which races I wanted to do for a while but couldn’t bring myself to sign up. That’s because there was something I wasn’t feeling good about. Personally, I think it’s so important to align and then act, at least when I can. It’s something I’ve always tried to practice, and I’m still working on it to this day! It doesn’t come easily because, if I’m being honest, this feeling of being “out of alignment” with the races I wanted to do probably lasted a few weeks before I took the moment to acknowledge it. That’s why I wasn’t signing up, even though I had planned to.
Finally, one week, I sat down and took a moment to think about why I wasn’t feeling good about the races anymore. And then, this is the important part, I took out my notebook and pen, and I wrote down two very important things:
1. How I wanted to feel about the race
2. how I wanted to think about the race.
And doing that created a huge shift for me.
Sometimes these shifts take time. This shift was actually pretty fast because I took that moment to align. This is stuff I know; when you’re feeling bad about something, it’s important to acknowledge it. I wasn’t feeling that bad, but it just wasn’t where I wanted to be feeling.
Take a moment to acknowledge when you’re not feeling great, to acknowledge why, and then think about how you want to be thinking about a situation. That’s such a guidepost for me, and I hope it is for everybody. Our feelings are so important, so we shouldn’t just go through the motions, but instead, take a moment to reflect on this misalignment.
And I’m obviously not perfect!
It took me a few weeks to get there, but I did. You can’t beat yourself up about not doing things as soon as you should because constantly learning, and the fact that I did take the moment and sat myself down was huge. Who cares if it took a few weeks?
I did it. I felt better. I got that shift, and I was able to sign up for the races. And most importantly, as soon as I did that, I noticed that all my runs felt a little bit lighter. I was able to get that joy feeling, especially going uphill or sending a downhill. Like running, it instantly became more fun because I was back in alignment with how I wanted to feel about racing and running.
Here’s my takeaway for you: it’s essential to listen to our inner voice and acknowledge when something isn’t quite right. Taking the time to realign ourselves with our true desires and goals can lead to profound shifts and a renewed sense of joy. While it may take time to get there, the important thing is that we make the effort and take the necessary steps towards alignment. So, let’s remember to be patient with ourselves, embrace the learning process, and prioritize our well-being and authenticity in our journey as runners and individuals.
These are some practical tips for navigating the trail safely, effectively, and efficiently, aiming to minimize the risk of tripping and falling while conserving energy for those challenging mountain trails:
Tip #1: Your ArmsIf you’re looking to increase your downhill speed, let’s dive into the technical sections. Firstly, your arm movement is crucial. It won’t be a typical, uniform arm swing. You need to counteract the balance and side-to-side motion of your momentum and weight with your arms. Feel free to swing them wide and high! Use your arms to balance as your legs navigate the technical rocks, requiring them to move from side to side. Imagine yourself flying and utilize wide arm swings, almost like a windmill.
Tip #2: Light, Quick StepsTip number two emphasizes the importance of taking small, quick steps while navigating downhill trails. Your stride rate could surpass 200 steps per minute, especially when speeding down a technical trail. To effectively maneuver the terrain, envision yourself dancing with it—employ quick, light footwork. Constantly remind yourself: “quick feet, quick feet.” It’s better to err on the side of shorter steps rather than attempting to jump across a gap. Avoid overreaching and overstriding, which could lead to potential missteps on rocks. Instead, opt for quick, stutter steps between technical obstacles.
The advantage of these quick, light steps is twofold. Firstly, they reduce the likelihood of heel striking. Landing with your body mass centered and maintaining a slight forward lean, ideally perpendicular to the downhill slope, ensures better control. Secondly, landing with less force minimizes the risk of tripping and falling. In the unfortunate event of turning an ankle, the reduced force behind the landing mitigates the impact and helps you maintain better overall control on the descent.
Tip #3: Line SelectionThe third and final tip for today emphasizes the importance of selecting your trail line wisely. When faced with undulating terrain, consider weaving from side to side rather than attempting a straight path. Negotiating a series of controlled turns, almost like slaloming in skiing, is often a safer and more efficient strategy than tackling large jumps or trying to go straight across. Here’s what I mean by that:
On first glance, it might make sense to jump from one rock to the other, because it’s the most direct path. But this gap could be dangerous with even the slightest misstep!If I go this way, I’m going with the turns and can maintain more control as I run with the curvatures in the trail.
Imagine yourself riding a mountain bike or skiing down similar slopes; having the ability to control your trajectory from side to side not only helps manage speed but also allows you to choose the optimal path. Opting for a controlled descent with slight side-to-side movements is less risky than attempting large jumps to cut off distance.
In this approach, it’s crucial to maintain a forward-looking perspective. Look ahead, scanning the ground at least 10 to 15 feet in front of you, anticipating your next several steps. By doing so, you can plan where to plant your feet and strategically pick your line down the slope to avoid obstacles. Drawing from experiences in activities like mountain biking, skiing, or other sports provides valuable insight into the art of picking the best line as you navigate downhill slopes.
Thank you for tuning in to this brief tutorial on downhill technical trail running tips. If you found this information helpful, be sure to explore our website, HigherRunning.com, where you can find even more FREE and helpful running resources. Happy running,- Sage Canaday
We understand that each person’s running form can be unique…
However, amidst the individuality, there are fundamental principles that apply to all runners, contributing to efficiency and injury prevention. Today, Coaches Sandi Nypaver and Sage Canaday delve into a crucial aspect of running biomechanics. They will breakdown vertical oscillation—exploring what it is, its significance in your running form, and how understanding and optimizing this element can elevate your running experience.
The Risk of Too Much Vertical Oscillation:
We’ll first start off discussing the dangers of excessive vertical oscillation, which refers to the bouncing up and down in your running stride. We use the term ‘danger’ because it poses a risk of injury, potentially leading to issues such as knee pain, Achilles tendonitis, plantar fasciitis, calf strain, hamstring strain, and more.
Moreover, excessive vertical oscillation can significantly hinder your efficiency in distance running events. We understand that many individuals, like yourself, come from different sports backgrounds, such as basketball. Often, athletes transitioning from sports like basketball, high jump, soccer, or sprinting to distance running tend to exhibit a pronounced bounce in their stride.
Our goal is to guide you in minimizing that bounce and redirecting that energy into the forward motion. One effective way to reduce vertical oscillation is by adjusting your stride rate. If you currently have a relatively low stride rate, say around 155, consider increasing it to a range of 165 to 175. Stay tuned as we delve further into these concepts and provide practical tips for improving your running form. Let’s optimize your stride and enhance your running experience together!
How to Improve Your Vertical Oscillation:
Again, this adjustment may take some time, but the payoff lies in redirecting your energy towards forward momentum. To ease this transition into your running routine, consider incorporating the fast feet drill. Maintain a solid center of gravity with weight evenly distributed across your feet. Focus on maintaining a good upper body posture while executing quick, small steps close to the ground. As we just discussed, monitoring your stride rate, the number of steps you take in a minute, is crucial. If you find yourself exhibiting excessive vertical oscillation or quad dominance, it’s likely a sign that your feet aren’t moving swiftly enough.
In long-distance races, especially marathons, opting for shorter, quicker strides tends to be more effective than bounding with excessive vertical oscillation. Unlike sprinting or high jump scenarios where some vertical movement may be beneficial, distance running demands efficiency. Avoid the pitfalls of too much bounce where a ballistic stride with excessive quad engagement can compromise your overall efficiency. The goal is to strike a balance with shorter strides, lower foot position, and minimal head movement for optimal performance in the realm of long-distance running.
How to Engage the Correct Muscles:
When tackling uphill terrain, it’s natural to engage your quads, but the key is to shift the power focus towards your gluteus maximus—the powerhouse responsible for propelling you forward. A quick check to ensure you’re activating your glutes is during the phase when your leg is coming over your foot. If, at this point, you don’t feel any activation in your buttocks, it’s likely that your glutes aren’t being utilized adequately.
Developing awareness of your glute engagement is crucial for long-term performance and injury prevention. Overreliance on your quads can lead to overdevelopment. The quads play a vital role in stabilizing the knee joint and are instrumental in downhill running, but for uphill climbs and powerful forward propulsion, the glutes should be the focus.
Lack of glute engagement may strain your hamstrings or calves, potentially leading to issues down the road. Remember, the goal is to channel the power from the backs of your legs, specifically the glutes, to optimize performance and maintain the staying power needed for a successful and injury-free running experience.
While the aim is to minimize vertical oscillation, it doesn’t translate to adopting an extremely low and slithering form. Finding the middle ground is crucial. Striking a balance between minimal bounce and avoiding the extreme of sitting too low is key to efficient and sustainable marathon running. Unlike the exaggerated bounce seen in sports like sprinting or high jumping, marathon runners should focus on a more controlled and energy-conserving stride.
It’s worth noting that elite runners may exhibit some degree of bounce, but this can be attributed to their specific training, muscle fibers, and the high velocities they maintain during races. For the majority of marathon runners, a controlled and efficient stride with minimal vertical oscillation is the goal.
Conclusion:
Thank you for tuning in to our running form tutorial. Remember, the key is finding the right balance—avoiding excessive bounce while maintaining a form that supports endurance and efficiency in your marathon journey. Stay tuned for more insights and tips to enhance your running experience.
Today we’re addressing one of our most frequently asked questions: “What do I do when I need to make an adjustment to my training plan?” If it’s a training plan from Higher Running, we give you some advice in our Training Guide (included with every training plan) on what to do if you get sick, have a family obligation, or whatever else comes up in life. Today, however, Coach Sage is going to take a bit of a deeper dive into how to adjust your training when life gets in the way:
I’m excited to dive into a crucial aspect of running that often gets overlooked – adapting your training plan when life throws unexpected challenges your way. Many of us, especially those who are self-coached, tend to stick rigidly to our plans. But let’s face it: life is unpredictable, and learning to adjust is a key skill for any runner.
On HigherRunning.com, we offer what some might call “cookie-cutter” plans, but the reality is far from that. We rate these plans based on various factors such as weekly mileage, training background, and the precious commodity of time. But here’s the catch – modifying a plan isn’t a one-size-fits-all endeavor. Life’s hiccups, be it illness, time constraints, or minor injuries, force us to reassess and adapt.
Let’s talk about illness. It’s not a black-and-white scenario. The severity of symptoms matters. A persistent cough, fever, or other more serious signs might warrant a more extended break. However, missing one high-intensity workout doesn’t mean the end of the world. It’s the overall consistency that shapes your fitness journey. I’m not going to touch on this too much in today’s newsletter, as I broke this down extensively quite recently. You can check that out HERE.
Time constraints present another challenge. Life can throw a curveball, especially when work demands or family commitments suddenly take priority. Picture this: extra hours at the office, sleep slipping away, and all your energy—both mental and physical—getting sucked into a demanding work project or deadline. Your boss and co-workers might be throwing extra tasks your way, making running the last thing on your mind. On the flip side, family matters, like holiday commitments or unexpected emergencies, can disrupt your routine. Making dinner for the in-laws, dealing with school issues with your kids, or heading out on vacation—all these things mean less sleep, more stress, and running dropping down your priority list. It’s not just about skipping a few days; it’s about realizing that your whole plan might be thrown off balance. Juggling time constraints and added stress, both mentally and physically, can make it tougher to gear up for a hard run or workout. When you’re mentally drained from extra work, sleep deprivation, and less-than-ideal nutrition, finding the motivation for a challenging run becomes a real struggle. It’s a delicate balance, considering the mental and physical toll that stress can take on your energy levels and enthusiasm for your running routine. This will be something that you will probably have to figure out for yourself. Are there better days of the work for you to do workouts? Are you going to have to move around a rest day due to a family obligation? Understanding what will work best for you takes time, but we can never stress enough to listen to your body and take care of yourself.
Considering your injury history is also a crucial piece of the puzzle when tailoring your running plan. The goal is to build a robust aerobic base by hitting higher mileage, but there’s a delicate balance to strike. We want you to push your limits without risking injury, overtraining, or compromising your speed and intensity. The last thing you need is to fall victim to sickness or injury. That’s precisely why we offer different levels of training plans and varying durations.
Some plans span 12 weeks, while others stretch to 16. We might even recommend dedicating 3 or 4 weeks to building an easy aerobic base. In certain cases, we suggest starting with our FREE Aerobic Base Building Plan before diving into the main training plans. The decision hinges on your experience level and your specific injury or overtraining history. It’s all about crafting a plan that aligns with your individual needs and minimizes the risk of setbacks.
And then there’s the unavoidable – travel. Whether it’s for work or leisure, sometimes you’re on the move. Adjusting key workouts by a couple of days can be acceptable, but here’s the golden rule – don’t stray too far from the core plan. There’s a method to the madness in training plans, and excessive alterations can backfire.
However, I want to stress the big picture. The goal is to have a consistent sequence of workouts stretched over weeks and months. Whether your goal is reaching peak fitness, hitting a personal record, qualifying for the Boston Marathon, conquering an ultramarathon, or acing your fastest 5k, it all boils down to the accumulation of efforts. Imagine it like building a puzzle—one piece at a time. It’s not just about one or two workouts; it’s about the dozens of them, including those easy days that might seem less intense but play a crucial role in shaping your overall fitness.
Let’s say you miss one of those long runs. Take a deep breath; it’s not the end of the world. In a well-structured training plan, you’re likely to have more of those big long runs coming up—maybe half a dozen or even up to ten in a standard marathon training plan. So, keep the big picture in mind and remember that consistency over time is the real secret sauce to achieving your running goals.
Coaching, as I’ve learned over the years, is a blend of science and art. It involves understanding genetics, mental attitudes, lifestyle factors, age, and more. It’s complex, and we’re just scratching the surface.
Questions? Always feel free to send us an email: support@higherrunning, and we’ll get right back to you.
